Portion control is my problem - help

[Anonymous]

You need to add lots of steamed, roasted, or raw veggies to every meal (even breakfast!). A huge salad for lunch with some protein and minimal dressing, another large salad with dinner and some grilled/roasted veggies--that is what will fill you up. For a snack, have an apple and a little bit of peanut butter or a few almonds--again, volume is key. Fruit is also good but it can pack on the calories if you are not careful (especially grapes, kiwi, pineapple, etc.), so raw veggies like carrots, peppers, and celery are always your snacking friends.
Add a tiny bit of hummus to them if you don't like them raw (I like TJ's roasted pepper hummus because it is super-tasty and lower calorie than regular hummus).

Trust me, you will not be hungry when at least 50-70% of your food is high volume veggies. Plus it's great for colonic health!

[Anonymous]

Anonymous wrote:

Anonymous wrote:You are eating the wrong stuff. It isn’t a portion thing it is a choice thing. If you truly are working out/decent cardio for 90 min a day, you are eating the wrong things.

Can you type of schedule of everything you typically eat in a day and when/how long/what you do for cardio/exercise.

I will help you and then in a few months you can thank me.

I'm not getting 90 minutes of cardio daily -- typically I will get 90 minutes of cardio 2-3 times a week, the other days 30 minutes of cardio plus a walk or yoga or something like that.

There's a difference between what I want to eat and what I do eat because I'm trying to lose weight. But let's say a typical day, eating enough so I'm not hungry every day, would look something like this:

Breakfast - 1 light English muffin with avocado and two poached or fried eggs on it No Muffin More Egg. Take the granola/yogurt combo you are eating later in the day and add to Chobani Less Sugar Greek Yogurt. Stop with the Keto friendly. Do Kind or homemade. If bigger pieces put in a blender so you get a better idea of portion.
Lunch - either dinner leftovers (a protein i.e. pork chop or chicken) plus vegetables or a canned soup & almond flour crackers and cheese, then will follow it up with a yogurt with keto-friendly granola or fruit or chocolate chips in it. Plain Pork and Chicken are fine, no bottled marinades or sauces. Eat more plain protein and veggies. Get rid of canned soup, crackers, cheese, yogurt granola. Fruit is fine, fresh or 100% same juice.
Dinner - large helping of the night's protein, chicken, salmon, beef, whatever, plus vegetables, try to avoid the night's carb that I've made for the kids (potatoes, mac & cheese, rice, dinner roll) but usually succumb and have a small helping. Again what is on protein is important, plain as possible is best. Eat more veggies and protein. Nothing wrong with potatoes as long as they aren’t made with a bunch of packaged processed additives. No mac and cheese and no bread.

Also throughout the day it's not inconceivable I'll also snack a bit or have sugar-free ice cream or something for dessert. No ice cream. Greek yogurt or fruit. Find a choc, coffee, protein powder (Huel Black would be my choice) do a that with almond milk as your treat dessert, snack. Or a Go Macro Bar. [b]

But this is not what I'm eating right now, as I'm doing WW and actively trying to lose weight. The previous menu is a menu that would keep hunger at bay for me. My current eating (yesterday) looked like this:

Breakfast - none. Just coffee with a splash of milk.
Lunch - two scrambled eggs with leftover baked salmon.
Snack - Oikos zero yogurt with raspberries
Dinner - homemade buffalo chicken wrap - low carb tortilla, lettuce, tomato, grilled chicken breast w/ buffalo sauce, little bit of low-fat blue cheese dressing, little bit of corn and black beans, six veggie tots
I also did 110 minutes of cardio yesterday, 20 minutes in the morning (Peloton) and then another 90 minutes after lunch (cardio tennis workout).

Thanks for help; would love to thank you in a few months!

PP here that asked what you. Good news is you don’t have to change a ton.

Responded in bold above. Stop the WW and as others have said, you aren’t eating enough. After workout or intense exercise, eat roughly double the carbs you normally would as close to finishing workout as possible.

Don’t have anything more than one cup of coffee in the morning and drink it as soon as possible.

Cut out everything 98% of stuff that comes in a box, bottle, can etc.
Eat as few carbs as possible, make them a treat. Eat as little dairy as possible. No soda, no coffee after 730 am.

Get in the habit of looking at the nutritional information on everything you touch.

Do it 4 weeks, guarantee you will be down 10-15 lbs.

Guarantee you, you will

[Anonymous]

Anonymous wrote:

Anonymous wrote:Skipping breakfast is foolish - its the reason you're insatiable at lunchtime.

OP specifically addressed this. It's not.

obviously it is.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:You are eating the wrong stuff. It isn’t a portion thing it is a choice thing. If you truly are working out/decent cardio for 90 min a day, you are eating the wrong things.

Can you type of schedule of everything you typically eat in a day and when/how long/what you do for cardio/exercise.

I will help you and then in a few months you can thank me.

I'm not getting 90 minutes of cardio daily -- typically I will get 90 minutes of cardio 2-3 times a week, the other days 30 minutes of cardio plus a walk or yoga or something like that.

There's a difference between what I want to eat and what I do eat because I'm trying to lose weight. But let's say a typical day, eating enough so I'm not hungry every day, would look something like this:

Breakfast - 1 light English muffin with avocado and two poached or fried eggs on it No Muffin More Egg. Take the granola/yogurt combo you are eating later in the day and add to Chobani Less Sugar Greek Yogurt. Stop with the Keto friendly. Do Kind or homemade. If bigger pieces put in a blender so you get a better idea of portion.
Lunch - either dinner leftovers (a protein i.e. pork chop or chicken) plus vegetables or a canned soup & almond flour crackers and cheese, then will follow it up with a yogurt with keto-friendly granola or fruit or chocolate chips in it. Plain Pork and Chicken are fine, no bottled marinades or sauces. Eat more plain protein and veggies. Get rid of canned soup, crackers, cheese, yogurt granola. Fruit is fine, fresh or 100% same juice.
Dinner - large helping of the night's protein, chicken, salmon, beef, whatever, plus vegetables, try to avoid the night's carb that I've made for the kids (potatoes, mac & cheese, rice, dinner roll) but usually succumb and have a small helping. Again what is on protein is important, plain as possible is best. Eat more veggies and protein. Nothing wrong with potatoes as long as they aren’t made with a bunch of packaged processed additives. No mac and cheese and no bread.

Also throughout the day it's not inconceivable I'll also snack a bit or have sugar-free ice cream or something for dessert. No ice cream. Greek yogurt or fruit. Find a choc, coffee, protein powder (Huel Black would be my choice) do a that with almond milk as your treat dessert, snack. Or a Go Macro Bar. [b]

But this is not what I'm eating right now, as I'm doing WW and actively trying to lose weight. The previous menu is a menu that would keep hunger at bay for me. My current eating (yesterday) looked like this:

Breakfast - none. Just coffee with a splash of milk.
Lunch - two scrambled eggs with leftover baked salmon.
Snack - Oikos zero yogurt with raspberries
Dinner - homemade buffalo chicken wrap - low carb tortilla, lettuce, tomato, grilled chicken breast w/ buffalo sauce, little bit of low-fat blue cheese dressing, little bit of corn and black beans, six veggie tots
I also did 110 minutes of cardio yesterday, 20 minutes in the morning (Peloton) and then another 90 minutes after lunch (cardio tennis workout).

Thanks for help; would love to thank you in a few months!

PP here that asked what you. Good news is you don’t have to change a ton.

Responded in bold above. Stop the WW and as others have said, you aren’t eating enough. After workout or intense exercise, eat roughly double the carbs you normally would as close to finishing workout as possible.

Don’t have anything more than one cup of coffee in the morning and drink it as soon as possible.

Cut out everything 98% of stuff that comes in a box, bottle, can etc.
Eat as few carbs as possible, make them a treat. Eat as little dairy as possible. No soda, no coffee after 730 am.

Get in the habit of looking at the nutritional information on everything you touch.

Do it 4 weeks, guarantee you will be down 10-15 lbs.

Guarantee you, you will

NP. What is the deal with coffee? Why only one cup and as soon as possible? If it's black, can't one keep drinking more throughout the day with no effect?

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:You are eating the wrong stuff. It isn’t a portion thing it is a choice thing. If you truly are working out/decent cardio for 90 min a day, you are eating the wrong things.

Can you type of schedule of everything you typically eat in a day and when/how long/what you do for cardio/exercise.

I will help you and then in a few months you can thank me.

I'm not getting 90 minutes of cardio daily -- typically I will get 90 minutes of cardio 2-3 times a week, the other days 30 minutes of cardio plus a walk or yoga or something like that.

There's a difference between what I want to eat and what I do eat because I'm trying to lose weight. But let's say a typical day, eating enough so I'm not hungry every day, would look something like this:

Breakfast - 1 light English muffin with avocado and two poached or fried eggs on it No Muffin More Egg. Take the granola/yogurt combo you are eating later in the day and add to Chobani Less Sugar Greek Yogurt. Stop with the Keto friendly. Do Kind or homemade. If bigger pieces put in a blender so you get a better idea of portion.
Lunch - either dinner leftovers (a protein i.e. pork chop or chicken) plus vegetables or a canned soup & almond flour crackers and cheese, then will follow it up with a yogurt with keto-friendly granola or fruit or chocolate chips in it. Plain Pork and Chicken are fine, no bottled marinades or sauces. Eat more plain protein and veggies. Get rid of canned soup, crackers, cheese, yogurt granola. Fruit is fine, fresh or 100% same juice.
Dinner - large helping of the night's protein, chicken, salmon, beef, whatever, plus vegetables, try to avoid the night's carb that I've made for the kids (potatoes, mac & cheese, rice, dinner roll) but usually succumb and have a small helping. Again what is on protein is important, plain as possible is best. Eat more veggies and protein. Nothing wrong with potatoes as long as they aren’t made with a bunch of packaged processed additives. No mac and cheese and no bread.

Also throughout the day it's not inconceivable I'll also snack a bit or have sugar-free ice cream or something for dessert. No ice cream. Greek yogurt or fruit. Find a choc, coffee, protein powder (Huel Black would be my choice) do a that with almond milk as your treat dessert, snack. Or a Go Macro Bar. [b]

But this is not what I'm eating right now, as I'm doing WW and actively trying to lose weight. The previous menu is a menu that would keep hunger at bay for me. My current eating (yesterday) looked like this:

Breakfast - none. Just coffee with a splash of milk.
Lunch - two scrambled eggs with leftover baked salmon.
Snack - Oikos zero yogurt with raspberries
Dinner - homemade buffalo chicken wrap - low carb tortilla, lettuce, tomato, grilled chicken breast w/ buffalo sauce, little bit of low-fat blue cheese dressing, little bit of corn and black beans, six veggie tots
I also did 110 minutes of cardio yesterday, 20 minutes in the morning (Peloton) and then another 90 minutes after lunch (cardio tennis workout).

Thanks for help; would love to thank you in a few months!

PP here that asked what you. Good news is you don’t have to change a ton.

Responded in bold above. Stop the WW and as others have said, you aren’t eating enough. After workout or intense exercise, eat roughly double the carbs you normally would as close to finishing workout as possible.

Don’t have anything more than one cup of coffee in the morning and drink it as soon as possible.

Cut out everything 98% of stuff that comes in a box, bottle, can etc.
Eat as few carbs as possible, make them a treat. Eat as little dairy as possible. No soda, no coffee after 730 am.

Get in the habit of looking at the nutritional information on everything you touch.

Do it 4 weeks, guarantee you will be down 10-15 lbs.

Guarantee you, you will

NP. What is the deal with coffee? Why only one cup and as soon as possible? If it's black, can't one keep drinking more throughout the day with no effect?

Black coffee still has caffeine. I have found that when starting out in weight loss program; the less “interference” with stimulates or any outside influences on your natural digestive system makes it harder to identify how your body is reacting to the foods you are now eating. And having several cups in the morning can contribute to an afternoon caffeine crash. Having to many cups late in the day can contribute to not sleeping or relaxing, both are key to weight loss.
Reason for as soon as possible, is it get stuff move and helps you have bowel movement first thing in the morning.

[Anonymous]

How does eating a lot of carbs at the end of a workout help you lose weight more quickly.

[Anonymous]

Eat breakfast, a small one. Add more vegetables to each meal. For dinnertime, make 3/4 of your plate vegetables. DH and DS are very slim and well muscled, and they eat anything and everything. I can’t do that. So, when they’re quickly eating their way through the 2nd or 3rd helping of pasta, I am still working my way through my greens. It helps me psychologically whole filling me up more than just a tiny serving of pasta would.

[Anonymous]

1) Stop eating while on the internet

2) Snack on nuts 1-2 hours before dinner. It will ruin your dinner appetite.

3) Eat a large protein portion in your dinner, not junk carbs only like pasta

[Anonymous]

Anonymous wrote:How does eating a lot of carbs at the end of a workout help you lose weight more quickly.

PP here. Good catch. That was a typo. Should be “double the protein”.

[Anonymous]

Eating as few carbs as possible can leaving you very hungry. For me it does. Carbs can and should be included in a healthy diet plan as long as they are wholesome, whole grain, not refined. Don’t listen to the keto people.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:You are eating the wrong stuff. It isn’t a portion thing it is a choice thing. If you truly are working out/decent cardio for 90 min a day, you are eating the wrong things.

Can you type of schedule of everything you typically eat in a day and when/how long/what you do for cardio/exercise.

I will help you and then in a few months you can thank me.

I'm not getting 90 minutes of cardio daily -- typically I will get 90 minutes of cardio 2-3 times a week, the other days 30 minutes of cardio plus a walk or yoga or something like that.

There's a difference between what I want to eat and what I do eat because I'm trying to lose weight. But let's say a typical day, eating enough so I'm not hungry every day, would look something like this:

Breakfast - 1 light English muffin with avocado and two poached or fried eggs on it
Lunch - either dinner leftovers (a protein i.e. pork chop or chicken) plus vegetables or a canned soup & almond flour crackers and cheese, then will follow it up with a yogurt with keto-friendly granola or fruit or chocolate chips in it.
Dinner - large helping of the night's protein, chicken, salmon, beef, whatever, plus vegetables, try to avoid the night's carb that I've made for the kids (potatoes, mac & cheese, rice, dinner roll) but usually succumb and have a small helping.

Also throughout the day it's not inconceivable I'll also snack a bit or have sugar-free ice cream or something for dessert.

But this is not what I'm eating right now, as I'm doing WW and actively trying to lose weight. The previous menu is a menu that would keep hunger at bay for me. My current eating (yesterday) looked like this:

Breakfast - none. Just coffee with a splash of milk
Lunch - two scrambled eggs with leftover baked salmon.
Snack - Oikos zero yogurt with raspberries
Dinner - homemade buffalo chicken wrap - low carb tortilla, lettuce, tomato, grilled chicken breast w/ buffalo sauce, little bit of low-fat blue cheese dressing, little bit of corn and black beans, six veggie tots
I also did 110 minutes of cardio yesterday, 20 minutes in the morning (Peloton) and then another 90 minutes after lunch (cardio tennis workout).

Thanks for help; would love to thank you in a few months!

You are hungry because you are not eating enough. Add some veggies to your scrambles eggs and a piece of toast.

How much do you currently weigh and what is your goal weight?

Diets like WW want you to lose weight quickly because then you will feel like it is working and be more likely to keep paying them, however, the calories tend to be so low that you are constantly deprived and hungry which then leads to a binge/going off the rails on the weekends

-I guess I missed why you skip breakfast? Don’t do that. I would add back in the English muffin, but make it an Ezekiel bread English muffin.

- Eat regular yogurt/Greek yogurt, either plain or low sugar if you must, but not the zero calorie kind. That artificial sugar, stevia, and such increase appetite

-don’t eat low carb bread products. They are processed garbage. They make sprouted grain wraps that are very tasty and extremely nutritious for about 100 calories. Angelic Bakery makes one I really like. Or use Ezekiel bread or another type of minimal ingredient, whole grain bread that doesn’t have added sugar.

-eat full fat cheese/dairy. It is so much more satisfying. Both literally bc of the extra fat and your brain if wired to view ‘diet’ foods as less satisfying.

Have one small serving of whole grains with 2 out of your 3 meals. Plus lots of vegetables, good fats, fruits, some yogurt or cheese. But some people just want more food than they need and that may be you. You have to come to terms with that may be how you are wired and be ok with being a little hungry

[Anonymous]

Anonymous wrote:

Anonymous wrote:I had this problem and Noom changed my life. Look into it.

Have you ever used Lose It!? And how is noom different?

I’ve used both. I lost my first fifteen pounds with Noom. The things it taught me allowed me to lose another 20 without calorie counting. I used Lose It to help me lose the last ten. Noom has lessons and is more than a calorie counter. It’s a good starting point for someone who struggles with portion control.